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Thoracic Extension On Foam Roller
- 1 - Place a foam roller horizontally on the floor and lie on your back with the roller positioned under your upper back.
- 2 - Bend your knees, keep your feet flat on the floor, and support your head gently with your hands.
- 3 - Brace your core lightly and keep your hips close to the floor without arching through your lower back.
- 4 - Slowly extend your upper back over the foam roller, allowing your chest to open while keeping your neck relaxed.
- 5 - Pause briefly in the extended position and breathe deeply.
- 6 - Return to the starting position, then move the roller slightly higher or lower along the upper back.
- 7 - Repeat for the desired number of repetitions or duration, avoiding pressure directly on the neck or lower back.
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